Owner`s manual

45
The WFI (Wellness Fitness Initiative) protocol is a modified Gerkin test used by firefighters to evaluate aerobic fitness
capacity as part of pre-employment testing and annual fitness testing. The goal is to meet or exceed 12 minutes and 30
seconds. This assessment is a series of one-minute intervals, alternating between speed and percent grade.
To enter into this workout on a 3x, use the following guidelines. To enter into this workout on a 1xe or 3xe, follow the on-
screen prompts.
1) Choose the WFI test by pressing the FITNESS TEST workout button until WFI is shown in the message window
and
press ENTER.
2) Enter age using the ARROW KEYS or the NUMBER KEYPAD and press ENTER
3) The message window will display your target heart rate based upon your age and the target heart rate zone of
85%.
4) Select gender using the ARROW KEYS and press ENTER.
5) Enter user height (user height is used to calculate the caloric expenditure value-providing an accurate height
helps to ensure an accurate caloric expenditure rating for each user) using the ARROW KEYS or the NUMBER
KEYPAD and press ENTER.
6) Enter user weight (user weight is used to calculate the caloric expenditure value-providing an accurate weight
helps to ensure an accurate caloric expenditure rating for each user) using the ARROW KEYS or the NUMBER
KEYPAD and press ENTER.
7) A Body Mass Index number (BMI) is displayed based on the user’s gender, height and weight.
8) The message window will notify the user that the start speed is 3.0 mph (4.8 kph) and 0% incline during the
warm-up.
9) Press GO to begin the workout.